Mediterranean Chopped Salad Pitas + Recipe Video

Name: Mediterranean Chopped Salad Pitas
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 small head romaine lettuce, chopped; 1 (15 ounce) can chickpeas, drained and rinsed; 1 tomato, diced; 1 small cucumber, diced; 1 small red pepper, diced; 1/2 small red onion, diced; 3/4 cup chopped kalamata olives; 3/4 cup feta crumbles; 2 tablespoons chopped fresh dill; Pita bread, for serving; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1/2 teaspoon dried Italian seasoning; 1/2 teaspoon salt; 1/4 teaspoon black pepper

Created On: May 8, 2017 | Updated: October 8, 2024 | 45 Comments

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These Mediterranean Chopped Salad Pitas are great for a quick and easy lunch or a healthy no-cook dinner!

It’s been hot here lately. Like, 100-degrees hot. I’m never ready for the heat, but especially not in early May! Thankfully, today it got really windy, and a cold front must have blown in because I was in my sweatshirt by the evening and loving it.

When it gets hot here, I get tired and lazy and just want takeout or no-cook meals. I want cold, fresh meals with lots of veggies. These Mediterranean Chopped Salad Pitas are just that.

Why You’ll Love These Mediterranean Chopped Salad Pitas

When it gets hot, I usually lose the will to cook. But these Mediterranean Chopped Salad Pitas are cool, refreshing and quick for those low-energy days.
They’re fresh, loaded with veggies and only require a bit of chopping.
I post a ton of Mexican recipes on here, and sometimes forget how much I love Mediterranean food. It’s usually healthy, has lots of flavor, and is perfect for summer.
It also gives me a good excuse to eat kalamata olives and feta cheese, two of my favorites!
Despite a number of ingredients, the steps to making this meal are few!

If you’re not into pita, this chopped salad is pretty delicious on its own, too.

Mediterranean Chopped Salad Recipe Ingredients

romaine lettuce
chickpeas
tomato
cucumber
red pepper
onion
kalamata olives
feta crumbles
fresh dill
Pita

How To Make Mediterranean Chopped Salad Pitas

Add dressing ingredients to a large bowl and whisk until combined. Next, add all remaining chopped salad ingredients to the bowl and stir until everything is mixed together.
Spoon chopped salad mixture into warm pita bread and enjoy!

Why Your Body Will Love This Meal

Chickpeas are a great source of plant-based protein, fiber, and healthy fats. They can fill you up and keep your body satiated for longer. They’re also great because they’re affordable and very versatile, so you can use them in many different kinds of recipes.
These salad pitas are light and quick, and the warm, soft bread balances the crunch and zing of the fresh veggies.
Mediterranean foods—including meals heavy with fresh vegetables and beans, like this one—can help prevent cardiovascular disease by reducing the amount of saturated fat in the diet. They also help maintain a healthy weight and promote healthy blood sugar levels.

Recipe Frequently Asked Questions

Is this recipe vegan? No, here, I used feta cheese. However, feel free to substitute with vegan feta or leave it out entirely.
Is this recipe gluten-free? No, the pita is made with wheat but can be substituted with a gluten-free pita.
Can extra veggies be added? Yes, you can definitely add extra veggies if you like!
Can the chickpeas be substituted? Yes, you can use white beans instead.
How long does it keep? If you’d like to make it ahead of time, leave the lettuce undressed to avoid sogginess and wilting. It should last in the fridge for about a day before it becomes soggy.

Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP.

Looking For More Mediterranean dishes?

Mediterranean Quinoa Salad

Mediterranean Pasta Salad

No-Cook Mediterranean Hummus Pizza

Mediterranean Lentil Salad